Molikeye

Training Training Logs
21

June 29th

Worked out with a buddy at his gym in the city, which was a really nice change.

DE Lower Body

Length: ~90 min

DE Squats @ ~55% RM
45 x 6
95 x 5
155 x 12 x 2

Did lots of mobility drills inbetween sets to work on my flexibility. I find they help a lot. I also did a set of feet elevated ring pushups for shits and giggles inbetween the dynamic sets, and was crushed to find that they were a lot harder then I remember them being. Can’t wait to get back to university to start doing them again.

Standing Military
95 x 6
135 x 4
145 x 4
155 x 2

Deadlift
275 x 4
335 x 2
365 x 2
385 x 1
185 x 3 x 3

385 felt really good; I probably could have made it a really ugly double, but decided against it.

Anderson Squats
185 x 4
225 x 3 x 4

Soooo hard. I was exhausted afterwards.

June 30th

Morning Weight: 180.6 lbs

DE Upper Body

Length: ~65 min

DE Bench
45 x 10
95 x 10
155 x 10 x 3

Felt slow. I may drop these down to 145.

CG Bench
155 x 6
185 x 4
205 x 4
215 x 4

Underhand BB Row
135 x 10
185 x 6
205 x 4
215 x 4
225 x 4

Low Incline DB Press
90 x 4
95 x 4
95 x 3

The 95s in my gym feel about 10lbs heavier than the 90s, so it was a fight for every rep.

Special Chin Ups
BW x 3 x 5

Rotating DB Curls
40 x 4
45 x 2 x 4

I had a family reunion / fishing derby this weekend which was a lot of fun. I didn’t drink too much, ate a lot of bad food, and didn’t catch any fish, haha. I went out on the water twice; the first trip I had a jackfish on the line within 5 minutes of dropping anchor, then the bastard broke my line. The second outing later that day I didn’t get anything but weeds for the first 2 hours, then finally got a bite. I brought that sucker all the way to the boat then it decided to let go of the hook just as we were bringing up the net to bring it overboard. My girlfriend caught her first fish though, and it happened to be the biggest of all the fish this weekend. I’m quite happy about that.

July 2nd - Today

Pre Meal (45 min): Bowl of greek yogurt with cinnamen, 1 scoop of Muscle Juice with water
Pre Supps: 5g glutamine, B-Vitamins, 1 tsp beta-alinine
Post Shake: 2 scoops Muscle Juice
Post Meal (1 hr): Hot dog with sausage, 1.5c milk, 5g glutamine, 2 hard boiled eggs

ME Lower Body

Length: ~75 min

Squats
45 x 10
95 x 10
135 x 10
185 x 5
225 x 5
255 x 5
265 x 5
275 x 5
285 x 5 —> Est. 1RM = 332 lbs

The mobility drills seem to be making a big difference. My hips did not feel so fatigued this time, and everything felt really good. I’m actually enjoying doing the squats this way now, though I can’t say that I can do them 100% yet. I filmed all my work sets to look at my technique, I might post the video.

Romanian Deadlifts
185 x 8
205 x 8
225 x 8
245 x 8

Plate Drags
45 x 5

I wanted to give these a go, but they hurt my heel (tried doing them shoe less).

Low Pulley Cable Pullthroughs
12 x 8
14 x 7
14 x 4 + 4

Got pulled off my feet on the last set.

Suitcase Carries
115 x 20 steps
135 x 2 x 20 steps

These are so frustratingly hard. I was getting pissed off by the last set, haha.

22

Pre Meal (1 hr): Chicken breast on a hot dog bun, fish oil
Pre Supps: B-Vitamin, 1 tsp beta-alinine
Post Shake: 2 scoops Muscle Juice
Post Meal (1.5 hr): Banana, greek yogurt (with blueberries), strawberry jam with protein shake, 5g glutamine

ME Upper Body

Length: 80 min

Pushups
15 normal
10 feet elevated
10 normal
10 feet elevated

Flat DB Press
40 x 10
50 x 10
65 x 8
80 x 6
90 x 4
95 x 4
100 x 2 x 4

I did short pauses on the bottom on the last set of 100s.

Flat DB Press superset Feet Elevated Pushups
80 x 8 + 6 Pushups
80 x 6 + 6 Pushups

Got a good chest pump and fried my chest and triceps.

Standing Rear Fly
30 x 3 x 12

1 Arm DB Row
65 x 10
90 x 2 x 10
95 x 7

CG Bench
165 x 10
175 x 8
175 x 5

Yup, triceps were definitely fried.

Wide-Grip Pullups
BW x 10
BW x 8
BW x 7

Reverse EZ Curl
75 x 2 x 10
85 x 5

23

Pre Meal (15 min): 1 scoop Muscle Juice
Pre Supps: B-Vitamin, 1 tsp Beta-alanine
Post Shake: 2 scoops Muscle Juice
Post Meal (1.5 hrs): Smokie on a bun with cheese, 1.5c milk

Morning Weight: 180.4 lbs

DE Lower Body

Length: ~90 min

Squats @ ~55% RM
45 x 5
95 x 5
135 x 5
185 x 12 x 2

Standing Military Press
95 x 4
115 x 4
140 x 4
150 x 3
150 x 2

Kept getting dizzy after the sets.

Deadlift
275 x 4
315 x 2
345 x 2
365 x 1
395 x 1
355 x 2

395 felt slow, but really good. I definitely have 405 in me.

Anderson Squats
225 x 4
255 x 4
285 x 4

These were set up a bit high; I was just outside of the hole in the starting position. Will drop it down another ~6" next week.

Feet Elevated Planks
1m, 30s

Seated Cable Crunch
8th Plate x 3 x 8

I am considering dropping the weight and going for heavy quads instead for my deadlifts; I’m not peaking for anything at the moment, so I almost feel that doing heavy singles is a bit redundant. With that said, however, I’ve made excellent progress doing heavy doubles followed by a heavy single attempt. Decisions decisions…

I found dried up blood on my workout shirt this morning. I think that’s some sort of initiation, isn’t it? :slight_smile:

24

Pre Meal (1.5 hr): Banana, blueberries, milk and protein shake, 5g glutamine
Pre Supps: B-Vitaman, 1 tsp beta-alinine
Post Shake: 2 scoops Muscle Juice
Post Meal (1 hr): bologna and cheese sandwhich with a cheese bun, 1.5c milk

DE Upper Body Day

Length: ~60 min

Bench
45 x 15
95 x 10
145 x 10 x 3

CG Bench
145 x 4
205 x 4
225 x 2 x 3

Underhand BB Row
135 x 10
185 x 4
210 x 4
220 x 4
230 x 4

Low-Incline DB Press
90 x 4
95 x 2 x 4

SS Chin Ups
BW x 3 x 5

Rotating DB Curls
45 x 2 x 4
50 x 4

Any progress made was a bonus. I did not have any expectations today due to heavy drinking last night and with very little food to eat throughout the day.

25

Are you trying to follow the West Side template? Is there any reason why you aren’t rotating your ME movements?

26

[quote]frankjl wrote:
Are you trying to follow the West Side template? Is there any reason why you aren’t rotating your ME movements?[/quote]

I can’t say I’m trying to follow it, but rather I am following the split and conjugate method, with no periodization or rotation of max lifts at this time, the reasons being:

A) I haven’t dedicated enough time to really research the proper periodization procedure. I have read quite a bit of it in the westide thread in the pl forum, but I would like to dive a bit more into it then just reading on a forum, tbh. Picking up Cpt. Simmon’s book is on my ‘to do list’ fo show.
B) For the first 8 weeks that I tried rotating my ME lifts, two things happened: 1) my bench went up and 2) my squat and deadlift did not. I find that doing heavy squats and deads once a week has really been working well for me at this time, so that’s what I’m going to keep doing.
C) This ties a bit into the previous reason, but my bench has recently regressed / plateaued, so I’m working on a few other lifts to help bring up my bench, and I think prioritizing them for a month or two is what I need to do. Maybe it’s not the best thing to do, I don’t know, but I’d like to give it a shot anywho. I may cycle in a ME bench in every 3 weeks to gauge my progress, otherwise the other two weeks will be focused on a specific lift (right now, CGBP for example).

Hopefully that justifies it? I am very interested in trying the actual westside training method, but it may have to wait a bit. I’m also interested in trying a few other programs in September when I am back at university, and back to a decent gym again.

27

Pre Meal (1.5 hr): Ham sandwhich and a fruit cup
Pre Supps: B-Vitamin, 1 tsp beta-alinine, protein
Post Shake: 2 scoops Muscle Juice
Post Meal (1 hr): chicken quasadia (no idea hot to spell it), 1.5c milk, 2 hard-boiled eggs

ME Lower Body

Length: ~65 min

Squat
45 x 10
95 x 10
135 x 10
185 x 8
245 x 6
275 x 5
290 x 5
305 x 4
315 x 2

I lost form with the 315: I didn’t control the eccentric and my hips didn’t shoot back far enough. Consequently, the second rep almost turned into one hell of a good morning. The goal of the day was to touch 315, so that is accomplished and now I can work up to 315 x 5.

Romanian Deadlifts
245 x 8
265 x 8
285 x 8
295 x 8

Seated Ham Curls
170 x 12
170 x 2 x 10

Slow and controlled.

Feet-Elevated Planks
1m x 2

Suitcase Carries
135 x 20 steps
135 x 25 steps

I took the barbell outside, where there is a hell of a lot more room to do this. I found the sweet spot on the barbell on the last set, so it wasn’t as frustrating as last week.

28

Pre Meal (45 min): 1 scoop Muscle Juice
Pre Supps: B-Vitamin, 1 heaping tsp Beta-Alinine
Post Shake: 2 scoops Muscle Juice
Post Meal (45 min): Bologna with cheese sandwhich, 1.5c milk

ME Upper Body

Length: ~75 min

Bench
45 x 15
95 x 10
135 x 10
165 x 8
185 x 6
205 x 4
225 x 4
235 x 4
245 x 3
250 x 2

+1 rep on 245 from last time = progress. Kept my shoulder blades squeezed together throughout the entire movement, which made it feel a lot more stable during the press but a bit harder to explode at the bottom.

Standing Rear Fly
30 x 3 x 12

1 Arm DB Row
65 x 10
90 x 2 x 10
95 x 8

CG Bench
175 x 10
185 x 7
185 x 5

Tucked the shoulder blades in on these as well.

Wide Pullup
BW x 10
BW x 9
BW x 8

Rev. EZ Bar Curl
75 x 10
85 x 2 x 8

29

Pre Meal (1.5hr): Banana, strawberries, frozen yogurt with milk and protein
Pre Supps: B-Vitamin, 1 heaping tsp Beta-alinine, ~8g glutamine
Post Shake: 2 scoops Muscle Juice (finally finished off one tub. Lasted about 2.5 months)
Post Meal: Not yet (will make poached eggs on toast with milk or something)

Weight: 180.6 lbs

DE Lower Body Day

Length: ~ 80 min

DE Squats @ 60% RM
95 x 5
135 x 5
205 x 12 x 2

Standing Military
45 x 6
75 x 4
95 x 4
120 x 4
140 x 4
150 x 4 → Est. 1 RM = 170 lbs
160 x 1

Could have maybe gotten a double, but I didn’t want to push the last set. I just wanted to get a feel for the weight today.

Deadlifts
285 x 4
325 x 2
355 x 1
380 x 1
405 x 1*

I’m not going to count the 405; my form wasn’t stellar and I couldn’t quite lock it out. In hindsight, I should have just done a lower weight for a heavy triple today. Otherwise, though, I know that it is in the very near future so I’m not dissappointed.

Anderson Squats
225 x 4
250 x 4
265 x 2

Left one in the tank. These were ball’s deep in the hole, haha, so they were tough.

Not the best of days today, but a good workout regardless. It is smokier than a room full of elderly bingo player’s outside due to forest fires up north (I think?), and at times it almost feels like you can’t catch your breath.

In other news, I’m kinda not feeling this template. I’m starting to feel like I’m not getting much out of the dynamic work anymore, and am wondering if I’m doing too much on my upper body days and if thats what’s causing my bench being stubborn. Who knows. I’ll try to suck it up and power through the next 6 weeks of DE/ME I have planned.

30

Sunday, July 15th

Worked out with my buddy in E-town.

DE Upper Body

Length: ~60 min

DE Bench @ ~50% RM + 3 Pullups / set
45 x 10
95 x 5
135 x 8 x 3

Rack Lockouts + 3 Nuetral Grip Chinups / set
225 x 4
245 x 4
265 x 2 x 3
275 x 1

After I get set up and in bench position, this ends up being about an inch off my chest.

BB Rows
135 x 10
185 x 6
225 x 2 x 4
225 x 3

Not the greatest form.

Low Incline DB Press (~30 degrees?)
75 x 4
90 x 4
95 x 4
100 x 2(1)

Had a spot on the last one.

Rotating DB Curls
45 x 4
50 x 2 x 4

I really liked doing the pullups / chinups inbetween my first two pressing moves (idea courtesy of Mr. Wendler). Since they were low reps, they were easy and did not hinder my other lifts. However, the increase in volume is a good change; my upper back feels a bit sore today which is a nice feeling. They also help to keep the workout short. I’m going to keep doing these, and perhaps go balls deep on the last set or something.

July 16th

ME Lower Body

Length: 50 min

Squats
45 x 10
95 x 10
135 x 10
185 x 8
225 x 6
285 x 4
295 x 4
305 x 4
315 x 3 → Est. 1 RM = 346 lbs

I was almost ready to call it quits after 285, as it felt as heavy as a mountain and I could only grind out 4 reps. While doing 305, I found the sweet spot so that the concentric movement is more uniform between my hips and upper body, instead of lifting my hips then “good morninging” the rest of the way with my back.

Rom. Deadlifts
275 x 2 x 8

Seated Ham Curls
170 x 12
170 x 10

I am exhausted this evening, as a result of lack of food, the heat / humidity, working late and a cough that developed after Friday’s heavy deadlift session.

31

ME Upper Body

Length: ~ 70 min

30 Pushups and shoulder rotations for warm up.

Flat DB Press
60 x 6
70 x 5
80 x 4
90 x 4
100 x 4 - Paused
100 x 3 x 3 - Paused
100 x 4 - TnG

Standing Rear Fly
30 x 3 x 10

I also did 4 Pullups inbetween every working set of the DB Presses and Rear Flies (32 in total).

1 Arm DB Row
90 x 2 x 10
95 x 9

Skull Crushers
95 x 6
115 x 8
115 x 7
115 x 5

Low-Pulley 1 Arm Bicep Curls
2nd plate x 10
2nd plate x 8
2nd plate x 6

1 Arm Concentration Curls
25 x 8
25 x 2 x 6

My right bi is a lot weaker than my left - 5/6 sets were to failure with the right, 2/6 with the left.

My left shoulder is really feeling it tonight, so gonna ice the eff out of it before bed.

32


I took these about a week ago.

33

And my favorite pose, the back lat spread. Note the dirty clothes on the table next to my post workout meal :stuck_out_tongue:

34

Holy quads, Batman!

CS

35


Back Double Bi… and yes my underwear is a bit sweaty.

36

1600×1200 392 KB

Hahaha, thanks CS. My quads are on permanent maintanence phase until my upper body catches up, haha!

So just for comparison sakes, this is me ~24hrs out from my bodybuilding comp last year. I weighed in that morning at 159.6 lbs.

37

1600×1200 387 KB

And the back lat spread… because it’s my favorite. Did I mention it was my favorite?

38

Today was full of events that can only be properly expressed with the term “holy smokes”.

Weight: 181.2 lbs (holy smokes #1)

DE Lower Body

Length: ~ 90 min (holy smokes #2)

DE Squats @ 50% RM
95 x 10
135 x 5
175 x 12 x 3

Stretched out my calves, and it made such a BIG difference in how comfortable my squat felt in the hole (holy smokes #3).

Standing Military
45 x 6
75 x 4
95 x 4
115 x 4
135 x 4
145 x 4
155 x 3 —> Est. 1 RM = 170.5 lbs

Deadlift
275 x 2
315 x 2
345 x 2
365 x 4 —> Est. 1 RM = 414 lbs (holy smokes #4)

My goal was to get 3, so getting 4 was a really good feeling. I will note, however, that form was a bit compromised on the last two, and especially on the last one.

Anderson Squats
250 x 4
265 x 2
265 x 4

Moved my feet a bit after the second rep on the second set, which screwed things up. Kept tight and solid on the last set and banged out 4.

Rope Pulldowns
8th Plate x 12
9th Plate x 10
10th Plate x 8

These were supersetted with the squats

1 Arm Db Curl
30 x 8
30 x 6
30 x 4

I did them slow; 2 seconds on the concentric and eccentric. They made my still-achey biceps more engorged than a fat man at a free buffet (holy smokes #5).

I took waaaaaay too much time with the dynamic squats, though it wasn’t that I was sitting aruond doing nothing. I did a lot of stretching and shoulder stuff in between my sets, which made the rest periods deceptively long; I think an hour went by when I finished up with the military presses. I did some arm stuff at the end to get some blood flowing because my arms were a bit achey, then after stretching I did some rotator cuff work.

39

I did my upper body workout today since I was a bit hungover yesterday due to a going away party Saturday night. This one can be filed under the “good decisions” folder.

DE Upper Body

Length: ~80 min

DE Bench + 4 Pullups (40 total)
45 x 15
95 x 10
135 x 8 x 3

Rack Lockouts + 4 Chinups (20 total)
225 x 4
245 x 4
265 x 4
270 x 4
275 x 4

These were a bit high; upper arms were parallel with my torso, giving ~2-3 inches between the bar and my chest. I will have to get creative with the 35lb plates in the gym to try to cut that distance down.

BB Rows
185 x 4
215 x 4
225 x 2 x 4

Felt a bit better today.

Low-Incline DB Press
80 x 4
90 x 4
95 x 4
100 x 4

95s felt heavier than the 100s. Also, my gym doesn’t have anything heavier than 100s so I may have to start going for reps soon.

Rotating DB Curls
50 x 2 x 4
55 x 2
55 x 4

Had to psyche myself up to get the last set.

Tomorrow will be squats, then back on schedule for Wednesday.

40

What started out as just a cough just over a week ago is progressively getting worse (albeit the night of heavy drinking and screaming didn’t help last weekend), to the point where I can hardly talk today. I’m going to be backing off on a lot of the assistance exercises for the rest of the week, and see if it gets any better.

ME Lower aka Squat Day

Length: ~ 40 min

Squats
45 x 10
95 x 10
135 x 6
185 x 4
245 x 4
270 x 2
295 x 4
305 x 4
315 x 5 —> Est. 1 RM = 367 lbs

Fuuuuuuuuuuuuuuuck yeah, so stoked about these.

Funny story (not really) about these; last week I stated that I found the sweet spot which made them feel a lot better. Well, this is true, but it wasn’t until the 4th freakin rep with 315 that I actually found how to hit that spot intentionally, which is the only reason why I was able to nab the 5th. It turns out that I was going lower than needed, which made me lose tightness on the bottom. I could get a good bounce out of the hole and my hips would shoot up 6 inches almost too easily, but my upper body would not, and the end result would be a Jekyl & Hyde-looking Good Morning/Squat hybrid once I started to get tired. By not dropping the last inch or so, I am able to keep that tightness and, as a result, keep a strong angle with my upper body while I power up with my hips. Freaking genius.

After my stretching, I got down and dirty into the squat stance infront of a mirror to check my depth and it looked good. It felt good with the weight as well, but for my own sake I will bring my camera next week to confirm that the depth is legit.